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How Not to Get Caught Between Time Zones
Whether
you're a "Road Warrior" who has piled up thousands
of Frequent Flier Miles, or someone who is planning a vacation
to a distant location, you are likely to experience the phenomenon
of "jet lag," which can have a profound effect on
your sleep and alertness. This online brochure has some advice
for travelers on what you can do now to help get a better
night's sleep, when you arrive at your destination and when
you return home.
Jetlag: The Traveling Sleep Disorder
Every
day, millions of travelers struggle against one of the most
common sleep disorders—jet lag. For years, jet lag was
considered merely a state of mind. Now, studies have shown
that the condition actually results from an imbalance in our
body's natural "biological clock" caused by traveling
to different time zones. Basically, our bodies work on a 24-hour
cycle called "circadian rhythms." These rhythms
are measured by the distinct rise and fall of body temperature,
plasma levels of certain hormones and other biological conditions.
All of these are influenced by our exposure to sunlight and
help determine when we sleep and when we wake.
When
traveling to a new time zone, our circadian rhythms are slow
to adjust and remain on their original biological schedule
for several days. This results in our bodies telling us it
is time to sleep, when it's actually the middle of the afternoon,
or it makes us want to stay awake when it is late at night.
This experience is known as jet lag.
Taking
the Air out of Jet Lag
Some
simple behavioral adjustments before, during and after arrival
at your destination can help minimize some of the side effects
of jet lag.
-
Select a flight that allows early evening arrival and stay
up until 10 p.m. local time. (If you must sleep during the
day, take a short nap in the early afternoon, but no longer
than two hours. Set an alarm to be sure not to over sleep.)
-
Anticipate
the time change for trips by getting up and going to bed
earlier several days prior to an eastward trip and later
for a westward trip.
-
Upon boarding the plane, change your watch to the destination
time zone.
-
Avoid alcohol or caffeine at least three to four hours before
bedtime. Both act as "stimulants" and prevent
sleep.
Upon arrival at a destination, avoid heavy meals (a snack—not
chocolate—is okay).
-
Avoid
any heavy exercise close to bedtime. (Light exercise earlier
in the day is fine.)
-
Bring
earplugs and blindfolds to help dampen noise and block out
unwanted light while sleeping.
-
Try
to get outside in the sunlight whenever possible. Daylight
is a powerful stimulant for regulating the biological clock.
(Staying indoors worsens jet lag.)
-
Contrary
to popular belief, the type of foods we eat have no effect
on minimizing jet lag.
Worrying
About Sleep
According
to experts, stress or the potential for stress is another
problem that can lead to sleeplessness. Two common travel
related stress conditions are the "First Night Effect"
and the "On-Call Effect." The first condition occurs
when trying to sleep in a new or unfamiliar environment. The
second is caused by the nagging worry that something just
might wake you up, such as the possibility of a phone ringing,
hallway noise or another disruption.
Try these tips on you next trip to help avoid travel-related
stress and subsequent sleeplessness.
-
Bring
elements or objects from home like a picture of the
family, favorite pillow, blanket or even a coffee mug) to
ease the feeling of being in a new environment.
-
Check
with the hotel to see if voice mail services are available
to guests. Then, whenever possible, have your calls
handled by the service.
-
Check
your room for potential sleep disturbances that may
be avoided; e.g., light shining through the drapes, unwanted
in-room noise, etc.
-
Request
two wake-up calls in case you miss the first one.
The
Sleep Environment
The
most common environmental elements affecting sleep are noise,
sleep surface, temperature or climate, and altitude. Your
age and gender also play a part in determining the level of
sleep disturbance caused by these factors. One study found
that women are more easily awakened than men by sonic booms
and aircraft noise, while other research indicates that men
may be more noise sensitive. Children are generally insensitive
to extreme noise levels. However, this high threshold declines
with age.
Noise
We
have all experienced that dripping faucet, the barking dog
or that blaring stereo next door that has kept us awake. Indeed,
experts say the intensity, abruptness, regularity, intrusiveness,
familiarity and regularity of noises all affect sleep.
Noises
at levels as low as 40 decibels or as high as 70 decibels
generally keep us awake. Interestingly, however, the absence
of a familiar noise can also disrupt sleep. City dwellers
may have trouble falling asleep without the familiar sounds
of traffic. Or a traveler may find it difficult to sleep without
the familiar tick, tick, tick of the alarm clock at home.
Some
noises, although annoying at first, can gradually be ignored,
allowing sleep to follow. Studies show people can get used
to noises such as city traffic in about one week. However,
important noises, like a parent's baby crying, a smoke alarm
or even one's own name being called, are not easily assimilated
and generally snap us awake.
Experts
are also studying the ability of certain sounds to induce
sleep. "White noise," such as caused by a fan, air
conditioner, or radio static, can often block out unwanted
noise and encourage sleep.
Sleep
Surface
Little research is available and not surprisingly
on how much sleeping surfaces affect our slumber. For the
most part, we know people sleep better when horizontal and
not cramped by space. As with noise, however, women and more
mature people appear more sensitive to variations in sleep
surfaces.
Temperature/Climate
The point at which sleep is disturbed due to temperature
or climate conditions varies from person to person. Generally,
temperatures above 75 degrees Fahrenheit and below 54 degrees
will awaken people.
Altitudes
The
higher the altitude, the greater the sleep disruption. Generally,
sleep disturbance becomes greater at altitudes of 13,200 feet
or more. The disturbance is thought to be caused by diminished
oxygen levels and accompanying changes in respiration. Most
people adjust to new altitudes in approximately two to three
weeks.
Behavioral
Modifying
your behavior and taking sleeping pills are both commonly
accepted measures used to minimize certain sleep disorders.
As
mentioned, certain behaviors can help your body better adjust
to new time zones and surroundings. Although there are no
guarantees to a fast and sound sleep, simple adjustments in
your behavior when traveling may help you get the quality
of rest needed to start the day refreshed.
Sleep
Aids
According
to NSF's 2002 Sleep in America poll, 15% of the respondents
reported using either a prescription sleep medication (8%)
and/ or an over- the- counter (OTC) sleep aid (10%) to help
them sleep at least a few nights a month. While pills do not
resolve the biological imbalance caused by jet lag, they may
help manage short-term insomnia brought on by travel. Be sure
to discuss the use of sleeping pills with your doctor before
you try them. Sleep medication can cause side effects.
Melatonin
One
OTC product receiving a lot of attention lately is melatonin.
Melatonin is a naturally secreted hormone in humans that affects
the body's circadian rhythms. There is some evidence that
when administered during the day, melatonin increases the
tendency to sleep, but at night, the amount of sleep is unaffected.
Currently, melatonin is largely available only in health food
stores and is not regulated. Therefore, melatonin is, at present,
an experimental approach to sleep problems and travelers should
consult their physicians before using it.
What's
the Future of Sleep?
Although
experts agree that a variety of analytical and anecdotal data
exists about sleep, significant gaps still remain. Few definitive
studies exist in the area of travel and sleep, making it impossible
to know how prevalent travel-related areas of environmental
and stress effects. NSF plans to expand its research and unravel
more mysteries locked in the realm of sleep.
Since
we spend a good portion of our lives sleeping,
this quiz should be easy. Answer true or false
to the following statements:
1.) Jet lag can be controlled by carefully managing
your dietary intake several hours before a flight.
2.)
"White noise," such as that caused by
a fan or radio static, can block out noise and
actually promote sleep in some cases.
3.)
According to sleep experts, pharmaceuticals are
not an accepted method of sleep control and should
be avoided.
4.)
Small amounts of alcohol prior to bedtime can
be an effective way to induce sleep.
5.)
Due to the most recent research and studies regarding
sleep, many of the mysteries surrounding that
field have been solved.
1.)
False. There is no conclusive evidence that diet
can in any way minimize jet lag.
2.)
True. Studies indicate that "white noise"
may help induce sleep.
3.)
False. Experts say, if taken as directed, sleeping
medications can be an effective sleep manager.
However, they have no effect on re-aligning the
body's biological imbalance caused by traveling
to a different time zone.
4.) False. Although alcohol may initially cause
sleepiness, later in the evening it acts as a
"stimulant" and can keep you awake.
5.) False. Scientists agree that more studies
are needed to confirm what relatively little is
known about sleep.
Source - National Sleep Foundation
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